The difference between good and bad cholesterol and how to keep it in check

Cholesterol, a waxy substance in your blood, plays a crucial role in building cells and producing hormones. Your body needs it to function, however, too much cholesterol can spell trouble for your heart and arteries.

Cholesterol itself is not bad. In fact, it is essential for several bodily functions, says Dr Ashish Kumar Govil, Senior Consultant, Interventional Cardiology, Max Super Speciality Hospital, Noida. “The problem arises when there’s an imbalance between good and bad cholesterol. This imbalance can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.” he says.

Also read | High Cholesterol: Effective home remedies and best exercises to control bad cholesterol

Dr Govil explains the difference between good cholesterol and bad cholesterol:

Good cholesterol:  

Also called High-density lipoprotein (HDL), good cholesterol helps clear excess cholesterol from your bloodstream by transporting it to your liver for processing and excretion. “Higher levels of HDL act as a protective factor against cardiovascular diseases. It helps to clean up the arteries,” Dr Govil says.

Bad cholesterol: 

Low-density lipoprotein (LDL), or the bad cholesterol, contributes to plaque formation, a sticky, hard deposit in arteries that narrows them and restricts blood flow. “When LDL levels are high, they trigger inflammation in the blood vessels and promote atherosclerosis, which can lead to heart attacks and strokes,” he shares.

Keeping cholesterol in check: Managing cholesterol doesn’t require drastic changes, it’s all about consistent, mindful habits, says Dr Govil.

He suggests 5 practical strategies to maintain healthy levels:

Eat smart: A heart-friendly diet is key to managing cholesterol. Prioritise fruits, vegetables, whole grains, lean proteins, and soluble fibre-rich foods like oats and beans. “Limit saturated fats, avoid trans fats, and make small swaps like using olive oil instead of butter. Diet plays a significant role in controlling cholesterol,” says Dr Govil.

Move more: Regular physical activity can boost HDL and lower LDL levels. Aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, or swimming. Exercise also helps you maintain a healthy weight, which is crucial for cholesterol management. “Exercise doesn’t just improve cholesterol; it also improves your cardiovascular health. Even brisk walking for 30 minutes a day can have a significant impact,” he says.

Also read | Cholesterol and its consequences: How to lower bad cholesterol, reduce risk of stroke and heart attack

Quit smoking, cut back on alcohol: Smoking lowers good cholesterol and damages blood vessels, while excessive alcohol raises cholesterol levels. Quitting smoking and moderating alcohol intake can yield quick and lasting health benefits. “These lifestyle changes are often overlooked, but they are as important as diet and exercise when it comes to managing cholesterol,” says Dr Govil.

Watch your weight: Excess weight can raise LDL and lower HDL levels. Shedding even a few kilos can lead to noticeable improvements. Focus on gradual, sustainable weight loss by combining healthy eating and regular activity. “Weight loss of just 5-10 percent can significantly lower cholesterol levels and reduce cardiovascular risk,” he adds.

Get regular check-ups: Routine blood tests can keep you informed about your cholesterol levels. If you have a family history of heart disease or other risk factors, frequent monitoring is essential. “Cholesterol checks should begin in your 20s and be repeated every 4-6 years, or more frequently if you have risk factors like obesity or diabetes,” says Dr Govil.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.